Come Get Fit With Us!

Join in November or December and get a free month!

Come workout in one of the best equipped fitness centers in the High Country!

Join during November or December and get a free month with no initiation fee!

Here’s how it works: If you sign up in November you’ll pay for that month and get December free. If you sign-up in December you’ll get January free. You’ll be prorated for the month you sign-up and recieve the next month for free.

The Wellness Center follows a Covid Safe Plan.

More about the Wellness Center’s Covid safe plan

Call now: (828) 266-1060 or use the form below for more information.

If you have questions about the promotion or would like more information about the Wellness Center please call (828) 266-1060 or fill out the form below.

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Wellness Center COVID-Safe Plan

COVID-safe We thank you for your continued patience and understanding while we follow State and County regulations for your safety. We know you have many questions about what to expect! This communication should prepare you for your return to the gym. As always, please don’t hesitate to contact us with any additional questions or concerns. You will find all necessary contact information at the conclusion of this communication.

Our goal is to make the Wellness Center a safe place that is in compliance with state and local healthcare officials. We will follow guidelines and policies outlined by Appalachian Regional Healthcare System and the Governor’s office.

Locker Rooms

MASKS MUST BE WORN AT ALL TIMES IN THE LOCKER ROOMS, except while in the shower stall. This includes TO & FROM the shower, and TO & FROM the pool.
Social distancing is required in the locker room space.
Each member must assume this risk: The locker rooms are the most dangerous part of the Wellness Center as it relates to Covid-19, due to a higher humidity, limited amount of air flow, and historic difficulty in the ability to maintain social distancing. You enter the locker rooms at your own risk. If you are worried about the risk associated with the locker room, we invite you to use one of the other lockers on the 2nd floor to store your belongings.

Group Exercise Classes and Weight Room

Masks must be worn at all times in our facility.
You can remove your mask while actively engaged in exercise if you can maintain a social distance of at least 10 feet in all directions. This includes while in a group class, using cardio equipment, and while actively exercising in the weight room.
Group exercise classes have capacities set so that each participant can maintain social distance.
Reservations for classes can be made online, via our member app, or by calling the Front Desk.

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Available for Members

Weight Room
Cardiovascular Equipment
CrossFit Gym / Basketball Court
Therapy Pool (Physical Therapy Referral)
Aqua Arthritis Classes (Provider Referral)
Lap Pool Swimming (Lane Reservation Required)
Locker Room
Massage Therapy
Virtual and Indoor Group Exercise Classes
Personal Training
Virtual & In Person Nutrition and Health Coaching
Indoor walking track

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Wellness Center Committment

A safe, clean and disinfected environment
Additional Hand Sanitizing Stations
Additional Disinfectant Wipe Dispensers
Cardiovascular Equipment spaced 10-15 feet apart
Plexiglass placed inbetween equipment that can’t be spaced
Employees required to wear a mask while working
Increased sanitation and disinfecting protocols

What if I'm high risk?

We completely understand your concern, and are encouraging all people who are higher risk to come to the facility Monday – Friday 1:00pm – 4:00pm. These times have historically been lower volume. These times will be constantly monitored, and will be updated here once a week.
Continue to take advantage of our virtual options.

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Temporarily Suspended or Closed

Racquetball reservations
Towel service
Cooking classes
Birthday parties

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Member Responsibilities

Sign electronic liability waiver once, or daily in person waiver (REQUIRED)
Wear a mask over nose and mouth in the building unless actively exercising.
Respect capacity limit for group exercise classes.
Scan in when you come into the facility.
Bring your own hydration, or purchase from the Front Desk. (Bottle filling station is available)
Maintain appropriate distance of at least 6 feet, or 10-15 feet while exercising
Wipe down machines and equipment before and after use

Image: touchless_thermometer_temp_checks

Check-In Challenge – March.2020

In Honor of Member Appreciation Month, we are hosting a check-in challenge with the opportunity to win great prizes based on your # of visits.

12+ Visits: Entered in to win a free month of membership
15+ Visits: Entered in to win a free 60 minute massage
Most Visits: Wins a free PT package of 3-60 min sessions

*Check Ins will be counted only from 3/1/20-3/ 31/20

In order to be eligible to win, a minimum of ONE donation item must be brought in for the Hunger & Health Coalition! Some of the most requested items include:

Oatmeal	Rice	Cold Cereal
Canned Fruit	Canned Vegetables	Crackers
Peanut Butter	Jelly	Soup
Tuna	Canned Chicken	Dried Beans
Canned Beans	Canned Tomatoes	Juices
Macaroni & Cheese	Pasta	Pasta Sauces
Tortillas	Corn Husks	Chili

**Donation items will be tracked at the Front Desk. If you have any questions please see the Front Desk for information or call 828-266-1060

Blood Pressure Clinic

The Blood Pressure Clinic is a service provided by the Wellness Center to educate individuals about their blood pressure numbers and the importance of checking for changes in their resting blood pressure. Blood pressures will be taken by an exercise specialist with knowledge on how to help you better understand factors that play a role in blood pressure changes. The Wellness Center will help keep track of not only your resting blood pressure numbers but your resting heart rate and oxygen saturation levels. If at any time you would like to communicate your resting numbers to your primary physician, we can provide you with a printed copy or fax your recorded numbers.

Monday and Wednesday – 10:30am – 11:45am

Located in Classroom 2

Starts March 2nd.

See the front desk or call (828) 266-1060 for more info.

Have questions? Use the form below to contact us or request more information.

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Cooking with Casey

MARCH 16 – APRIL 6

Learn basic cooking skills, try tasty snacks, and learn about the basics of nutrition!

Our Goal

Throughout this class your child will learn basic kitchen safety skills and increase their confidence in helping prepare meals in the kitchen. They will also learn the basics of nutrition focusing on sugar, healthy carbohydrates and protein, and how to build a balanced plate. Your child will leave the class feeling accomplished and excited about cooking healthy meals, snacks and desserts.

Basic Information

For children ages 8-10
The class will be held every Monday evening from 4:00 – 6:30 from March 16, 2020 to April 3, 2020
There will be 10 spots available
Cost is $125 per child
Sign up at the front desk
Call (828) 266-1060 for more info

Let your child get comfortable in the kitchen, make new friends, and explore the world of nutrition.

Week 1

tie dye aprons
learn basic kitchen safety skills
prepare fun, healthy snacks focused on fruits and veggies

Week 2

Learn about sugar, its sources, and why we should limit it
Prepare healthy desserts to learn about and try alternatives to traditional favorites

Week 3

Learn about MyPlate, what it is and how to use it to build a healthy, balanced plate
Prepare healthy, packable lunches and talk about how they fit

Week 4

Prepare a homemade, family style Italian meal
Each child is encouraged to invite up to two family members to join them on the final night of class at 6:30 to enjoy a handmade Italian meal and discuss their favorite parts of the class

About Your Instructor

Meet Heather Casey

Registered Dietitian

Heather has a Bachelor’s Degree in Nutrition and Dietetics and a Master’s Degree in Nutrition. Over the last 8 years, Heather has worked at Appalachian Regional Healthcare System as a Clinical Dietitian. Heather is also the Director of the Adolescent Fitness Program (Ad-Fit) and teaches Nutrition Counseling and Nutrition Assessment classes at Appalachian State University.

When Heather isn’t working, she enjoys being active through hiking and running, and enjoys participating in and watching sports. Her desire as a Registered Dietitian is to help teach, encourage and motivate each individual on his or her journey towards wellness.

Have questions? Use the form below to contact us or request more information.

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9 Ways To Cut Down On Added Sugar

Added sugars, which are essentially extra calories with no extra nutrition, are found in many prepackaged and processed foods. High levels of added sugar can lead to weight gain and other health complications. Many foods, such as fruits, vegetables, grains, and dairy, naturally contain sugar. However, these foods also contain vitamins, minerals, fiber, and other nutrients to nourish your body, making them a better choice over added sugars. Here are 9 tips for cutting down on added sugars to improve your health and maintain a healthy weight.

Cut out table sugar including syrup, honey, and molasses. Try cutting the usual amount of sugar you add to things like cereal or coffee by half and wean down from there.
Swap out the soda. Try swapping out your soda for sparkling water or green tea, or try cutting down on your usual number of sodas per day.
Eat fresh, frozen, dried or canned fruits in water or natural juice. Avoid fruit canned in syrup, especially heavy syrup. Drain and rinse in a colander to remove excess syrup or juice.
Compare food labels and choose products with the lowest amounts of added sugars. Dairy and fruit products will contain some natural sugars. Added sugars can be identified in the ingredients list.
Add fruit. Instead of adding sugar to cereal or oatmeal, try fresh fruit (bananas, cherries or strawberries) or dried fruit (raisins, cranberries or apricots).
Cut back on serving size. When baking cookies, brownies or cakes, cut the sugar called for in your recipe by one-third to one-half. Often, you won’t notice the difference.
Try extracts. Instead of adding sugar in recipes, use extracts like almond, vanilla, orange or lemon to add flavor.
Replace sugar completely. Enhance foods with spices instead of sugar. Try ginger, allspice, cinnamon or nutmeg.
Substitute. Switch out sugar with unsweetened applesauce or mashed bananas in recipes (use equal amounts).

by Abby Wilkerson

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